Box Fun

As I was warming up today, I had 2 WODs in mind and was thinking about how I would sequence some of the movements, rep scheme, rounds, etc....I starting getting my shoulders warmed up and getting ready for some pullups. I wanted to include some jumping of some sort. Not sure why, been in a jumpy mood this week. So, I went over to the big aerobic room (I'm in a corporate globo) and started messing around with some aerobic steps. I ended up just setting up a step that was 30" high. The thing was a little sketchy, but I liked it, it forced me to have good form and to make sure to land on top, otherwise, there'd be a funniest video moment and we wouldn't want that. After setting the height here's what I did:

4 rounds:
10 box jumps - 30"
6 dead hang pullups
10 db swings* - 55lb db
*at the top of the swing, I flipped the db and caught it in the air, excellent grip work, punching at the db and squeezing it in the air.

Good times.